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1:1 Nutrition Coaching
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kmcgrath.phd

1:1 Nutrition and Performance Coaching
Fat Loss | Strength | Endurance
San Diego, CA
Fuel Your Goals

Just published! “Effect of Endurance Exercise on

Just published! “Effect of Endurance Exercise on Markers of Oxidative Stress: A Systematic Review”. Think ultrarunning, ironman, and military training – the types of events lasting many hours to days.

We conducted this systematic review towards building a clearer picture of the relationship between markers of oxidative stress and ultra-endurance exercise, and current limitations of the research. We uncovered a good number of observational studies and yielded insights mainly related to intensity, duration, and training status. Given the nature and range of these extreme events, limited sampling, methodological differences, and tests implemented in these studies, it’s clear that more standardized approaches need to be developed and ideally include larger cohorts – particularly including more females who represent a growing population in endurance sport. As a scientist, research gaps represent opportunities to conduct future studies and incorporate technological advancements.

We need more work on the nutrition side of the equation, which in most instances was not assessed nor controlled. Out of the thirty studies included, one study (Stein 2023) begins to build a correlation to dietary patterns and oxidative stress in populations requiring extreme endurance – higher diet quality was associated with resistance to oxidative stress. Soldiers who were selected for continued Special Forces training enter the Special Forces Assessment and Selection course with metabolites associated with healthier diets and better physical performance, whereas non-selected candidates had higher levels of metabolites that may indicate elevated oxidative stress, which could result from poor nutrition, non-functional overreaching/overtraining, or incomplete recovery from previous physical activity.

More to come! Pleasure collaborating with @gregg_mallett_phd

Americans drink over 400 million cups of coffee pe

Americans drink over 400 million cups of coffee per day - in fact 2/3 of the population has had a cup in the last 24 hours!

But is coffee healthy? Can it help us perform in the gym? Whether you are a die hard drinker, casual sipper, or prefer tea, read my research review for insights. Link in my bio or get it here:

https://www.modus-energy.com/coffee-health-and-performance-impact/

Carrying a rowing machine through the mountains an

Carrying a rowing machine through the mountains and then rowing at the peaks? Thanks to @green_beret_fitness Operation Dark Horse, it happened! Find my review and tips here, link also in bio.

https://www.modus-energy.com/gbf-dark-horse-review-and-tips/

@concept2inc @darkhorserowing #endurance #rowing #fuelyourgoals

Never thought I could get sentimental about footwe

Never thought I could get sentimental about footwear. My Lone Peak 5's took me through trails on three continents, and across Kauai, over 1000 miles. Other than the tread wear they would be ready for more, but they will now retire as yard work shoes. Onto the Lone Peak 7.
#trailrunning @altrarunning

Review going out in tomorrow's newsletter (sign up

Review going out in tomorrow's newsletter (sign up on my website):

Not all popular diets are well aligned with long-term cardiometabolic health. However, there are may diets with strong overlap between health and promoting athletic performance and training adaptations.

I assess:
➡ How popular diets stack up against AHA Dietary Guidelines for heart-health

➡ Which popular diets might offer better long-term diet sustainability

➡ Considerations and alignment for athletes.

#populardiets #nutrition #hearthealth #athletenutrition #fuelyourgoals

Do you eat a lot of water? Food selection strate

Do you eat a lot of water?

Food selection strategy can be useful to support staying hydrated and it's also a lever of manipulation for competition in weight restricted sports.

A highly ultraprocessed diet will contain less water and is associated with total lower water intake. In the US, average contribution of total water intake from food is about 20%. Some countries in Europe and Asia (likely owing to higher fruit and veg consumption) it's closer to 40%.
@crossfitatr @stsstrong

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